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28 Best Back Pain Strengthening Exercises and Workouts

28 Best Back Pain Strengthening Exercises and Workouts

Just as a pillar balances the whole building, similarly a strong back keeps your body and muscles strong. These days, we have become dependent on products and solutions discovered by technology. The muscles of our body get less chance to move and thus the flexibility reduces.

This reduction in flexibility leads to strain in muscles and causes backache, which has become the most common problem these days. It is understood that in today’s fast forward world, only quick results work. To achieve quick results, we need to utilize the technology solutions available in the market.

So, how can we improve the flexibility of our muscles and reduce the chances of pain and other problems? Well, here you need to help yourself. Go for back strengthening exercises! Incorporate some of the best back strengthening exercises in your routine and enjoy the modern lifestyle. Here is the list of selected exercises that you can incorporate into your schedule for effective results.

Back Strengthening Exercises & Workouts

Transverse Core Strengthening:

This helps in strengthening the muscles around your ribs and waist. Following are the steps to this exercise:

  • Stand straight, keep some distance between two feet and keep toes turned slightly inwards
  • Hold a ball with both your hands and stretch them in front
  • Keep your abdominal muscles straight and rotate from side to side
  • Repeat to the count of 10 on either side

Abdominal Crunch:

An abdominal crunch strengthens the abdominal muscles and supports the spine. You can perform it in the following way:

  • Lie on the floor with knees bent
  • Keep your hands below your head
  • Raise your head towards knees. Keep on raising according to your comfort level
  • Get back slowly on the floor
  • Repeat it to the count of 10

Side Bridge:

Side Bridge helps in strengthening the obliques as well as the hip joints. It also strengthens the shoulders and neck.

  • Lie on the floor on your right side
  • Rest your elbow on the ground and raise your head parallel to the elbow.
  • Raise your hip, keeping the body and shoulders inline
  • Hold for 10 seconds and get back
  • Switch sides and repeat the steps
  • Perform the exercise 10 times on each side

Pilates Crunch:

It helps in improving the flexibility of muscles below our spine and strengthens lower back.

  • Lie down on the floor with your back
  • Raise your legs with knees bent
  • Keep your hands straight upside on the floor
  • Raise your hands and arms towards the ceiling
  • Raise your head further towards knees and move hands past your thighs
  • Hold there for 10 seconds
  • Slowly come back to the original position
  • Repeat the exercise 10 times

Neck Press:

It helps in strengthening the neck. The neck is a part of the spinal cord. So, neck strengthening is also necessary for back strengthening exercises.

  • Sit straight on a chair
  • Push your forehead with your hand and force your neck muscles to stop the push
  • Hold for ten seconds
  • Now, push your forehead from the right and force your neck from the left to stop the push
  • Hold for 10 seconds
  • Repeat points (d) and (e) for the left side
  • Now, keep your hands at the back of your heads
  • Push the head from the back and force the neck muscles to stop the push
  • Hold for 10 seconds
  • Repeat this exercise 5 times

Back Extension:

This exercise improves the spinal erectors and strengthens the muscles around the ribs. Just follow the following steps:

  • Lie down on the floor with your stomach
  • Stretch your hands in front of your head
  • Raise your hands, torso, and feet simultaneously
  • Hold for 10 seconds and get back to the floor
  • Repeat the exercise 10 times

Sagittal Core Strengthening:

This exercise can help you strengthen the muscles that help you stand incorrect posture. You can perform the exercise in the below manner:

  • Stand along the wall, holding a ball in your hands
  • Keep some distance between your feet
  • With the ball in hand, raise your hands
  • Try to stretch your hands as much as you can
  • Lower down, bending your knees so that your thighs are parallel to the floor
  • Repeat this exercise 10 times 

So, can you take out time to incorporate these exercises into your daily routine? These exercises mainly develop those muscles that are responsible for supporting the spinal cord. The spinal cord balances our body structure and postures. Hence, it becomes necessary to strengthen the muscles around it.

Upper Back Pain Exercises

Upper Back Pain Exercises
Photo by Andrea Piacquadio from Pexels

You just called your doctor and told you that you are suffering from thoracic back pain. You forgot to ask your doctor about thoracic pain and now you are looking for its meaning over the internet. Thoracic pain is the name given to upper back pain.

Just as lower back pain, upper back pain also occurs due to improper postures and strain in the muscles. Normally upper body pain occurs in the neck and shoulder areas. Over a period of time, your muscles become overstretched, and the strain around joints increases.

This strain and stretch increase the chances of pain in the upper back. You can go for any of the treatment methods available in the market, but for permanent relief, you can opt for different exercises. These exercises will put the muscles around the neck and shoulders in action, which in turn increases flexibility and reduces strain. So, strengthen the muscles around your neck and shoulders with the help of the below-mentioned exercises. 

Arm Slide:

In this exercise, you stretch the muscles of upper back to reduce strain and make them flexible.

  • Stand straight against the wall
  • Keep both your arms with elbows bent against the wall 
  • Raise the right arm up and stretch to the level of your comfort. Ensure that wrist, arm and elbow remain in contact with the wall
  • Now, slowly slide down the arm to its initial position. Again ensure that wrist, arm, and elbow remain in contact with the wall
  • Repeat these steps 5 times for each side

Thoracic Extension:

This exercise helps in stretching the muscles around the neck and upper back, thus relieving the upper back and neck pain.

  • Sit erect in the chair and ensure that you are sitting at its edges
  • Move your hands at the back of your head and clasp your head with both hands
  • Arch your lower back and move shoulders back so that your head is faced towards the ceiling
  • Hold for 10 to 15 seconds and then move back to the straight position
  • Repeat this exercise 5 times

Thoracic stretch:

The thoracic area is located beneath the neck. This area also creates strain in the neck and upper back, when strained. This exercise helps in stretching the thoracic area for relief in neck and back pain.

  • Sit on the floor and keep your legs stretched in front of you
  • Put your hands on thighs
  • Lower your neck towards the chest
  • Move your head towards knees
  • Lean forward to the level of your comfort
  • Hold for 10 seconds and come back to the initial position
  • Repeat these steps 5 times

Scapular Squeeze:

Scapular squeeze focuses on shoulder blades and strengthens shoulder and upper back muscles.

  • Stand with your hands stretched in front
  • Keep your hands on either side parallel to the torso and you’re your elbows to 90 degrees
  • Keep your body straight and abdomen muscles tight
  • Move the elbow backward so that shoulder blades are squeezed
  • Hold for 10 seconds and then come back to the original position
  • Repeat these steps 10 times

Pectoralis Stretch:

Improper posture leads to tightening of pectoral muscles, also termed as chest muscles. Pectoralis stretch makes them flexible and reduces the chances of upper back pain. All you need is a doorway to perform this exercise.

  • Stand in the middle of a doorway with one leg in front of another
  • Keep your elbows at 90 degrees
  • Place your forearm on each side of the doorway
  • Now, shift your weight on the front leg and keep on leaning forward
  • You will feel a stretch in your chest muscles
  • Hold for 10 seconds and then get back
  • Repeat this exercise to the count of 10

Mid-Trap Exercise:

This exercise focuses on the region below the shoulder blades, which is a hard region to maintain. Mid-trap exercise stretches that region and improves its flexibility.

  • Lie flat on the floor on your stomach
  • Place a pillow below your chest
  • Stretch your arms on either side of your body
  • Keep elbows at 90 degrees
  • Now, raise your arms upwards squeezing the shoulder blades
  • Lower your arms
  • Repeat this exercise for 10 to 15 seconds

These exercises can alleviate your upper back pain permanently without any medical treatment.

Lower Back Exercises for Pain Relief

Lower Back Exercises for Pain Relief
Photo by Elly Fairytale from Pexels

“Mom, my lower back is aching again, please apply an ointment!” Is this the first thing that you ask your mother to do, when you reach home from office? Do you face a backache everyday and always apply an ointment for a permanent relief? 8 out of 10 people suffer from a backache.

Don’t take it lightly; it could lead to severe problems. The main reason for back pain is the body posture. An improper body posture affects your spinal cord and lower muscles. It also hampers the joints in your lower body. These issues collectively lead to pain in the lower body.

While working in the office, we tend to sit in different postures. These postures harm the spinal cord and thus cause backache. There are various ointments and treatments in the market for curing backache. But these solutions are temporary.

So, isn’t there a permanent solution for curing backache? Well, yes, we have a natural and permanent solution for it-lower back exercises! Lower back exercises stretch and strengthen the muscles and spinal cord, thus providing you a permanent solution.

You spend almost 30 minutes applying the ointment and waiting for its effect. Why not spend these 30 minutes on some lower back exercises for permanent relief? So, are you ready for a permanent solution? Then, let’s explore some of the lower back exercises for lower back pain.

These are the basic and easiest exercises for lower back pain. Start the schedule with as low a stretch as you can bear and then increase it to the required limit.

Stretch:

This exercise will help in stretching the muscles at your back. This will improve the actual posture of the spinal cord. Just follow the following simple steps:

  • Lie down straight on the floor
  • Keep your hands up straight parallel to your head
  • Now stretch your hands upwards and simultaneously stretch your feet downwards
  • Hold for 10 seconds and relax
  • Repeat the exercise for 2 minutes 

Single Knee to Chest Exercise:

This exercise helps in stretching lower back muscles, including the pelvic muscles and hip muscles. It increases the flexibility of the lower back and reduces the chances of lower back pain. Following are the steps to it:

  • Lie down on the floor with both knees bent
  • Hold your right knee with a right hand and move it towards your chest
  • Hold it there for 20 seconds and then move it back slowly
  • Switch sides and perform the same steps
  • Repeat the exercise 5 times for respective sides
  • Pelvic Lift: A pelvic lift aids in strengthening the muscles at your back and thus impairs the postural problems. The steps for a pelvic lift are:
  • Lie down on the floor with knees bent. Keep the feet on the floor
  • Raise your buttock, so that the shoulders and torso are in line with the knees
  • Hold for 10 seconds and then lower your buttocks slowly
  • Repeat these steps to the count of 10

Hamstring Stretch:

Stretching the hamstring can increase the flexibility of the thighs and thus relieves the pressure on the lower back. Just follow the below steps:

  • Lie on the floor with your back and keep your legs straight
  • Raise the right leg with folded knees and hold its thigh from behind
  • Straighten the knee slowly until a stretch is felt at the back of the thigh
  • Hold it for 10 seconds
  • Slowly lower the leg to its initial position
  • Repeat the exercise 5 times on both the sides 

Heel Raises:

Heel raising exercise improves the movement of blood in your legs. It puts the muscles of the calves in motion to improve their flexibility. You can perform the exercise in the following manner:

  • Stand on any of the stairs or an elevated platform.
  • Keep your toes on the platform and heels in the air
  • Move the heels up and down
  • Perform this exercise for 2 minutes

Hip Flexor Stretch:

A hip flexor exercise helps in stretching and strengthening the hip muscles and joints. Following steps are performed for this exercise:

  • Lie down on the edge of a bed so that the lower portion of your body is in the air
  • Bend your knees and hold them towards your chest
  • Lower down one leg keeping the knee bent
  • Keep on lowering until the pain is felt in the upper thigh
  • Hold for 10 seconds
  • Repeat the exercise on both sides for 2 minutes 

This is it! Just prepare a plan and include these simple and easy exercises in your plan. You will start noticing results over a period of time.

Lower Back Exercises & Workouts

Lower Back Exercises & Workouts
Photo by Elly Fairytale from Pexels

Does your work involve continuous sitting? You lie on your chair like an unmovable thing the whole day. Only your hand and eyes get the privilege to move! Sitting for long hours could increase problems for your lower back and lower portions of your body. The various problems that you can face are:

  • Fat accumulation at the lower portions of your body, mainly, thighs and hips
  • Restricted movement of hip joints because of tightening at the external hip rotator muscle
  • A weakening of shoulder muscles
  • A weakening of muscles at the back of the shoulder
  • Posture imbalance in the upper part of the body, mainly, neck and shoulders

These imbalances could lead to severe problems. Lower back exercises help in keeping the lower back in action, thus conquering all of the above issues. Why don’t you take out time at home, plan a schedule, and do some lower back exercises? These exercises will strengthen the lower parts of your body. You can get a list of lower back exercises here.

Please use a mat for exercises, where you need to lie down on the floor. Follow the steps carefully for better results and no injury. Below is the list of exercises that you can include in your exercise plan:

Pelvic Lift:

This exercise is performed for strengthening the buttock.

  • Lie down straight on the floor, bend your knees
  • Keep your hands stretched on either side
  • Raise your hips, hold for 10 seconds
  • Get back to the starting point
  • Repeat it 5 times.

Knee to Chest:

This exercise tones your legs and strengthens buttocks.

  • Lie down straight on the floor
  • Hold your thigh with your hands and pull it towards your chest
  • Keep the left leg straight on the ground
  • Hold the right leg for 30 seconds
  • Perform the same steps for the left leg
  • Repeat it 5 times

Birddog:

It strengthens the muscles that run down the sides of the spine, back of the shoulders, hips and buttocks.

  • Make the posture of a standing dog. Keep your knees and palms down on the floor. The wrists should be in line with your shoulders. Keep your toe straight on the floor and keep the head aligned with your spine
  • Lift right hand and leg so that they are aligned with your body. Keep the abdomen tight.
  • Balance yourself for 10 seconds and then come back to the starting point.
  • Perform the same steps for the left portion
  • Repeat it 10 times

Hip Rolling:

It stretches and strengthens the lower back and glutes. You can perform it in following ways:

  • Lie down straight on the floor, bend your knees and keep your feet flat on the floor
  • Cross your hands and place them over your chest
  • Slowly move your head and upper body towards right and knees towards left
  • Stay in this posture for 10 seconds and then get back to the initial position
  • Perform the same steps for another side
  • Repeat the exercise 10 times

Seated Spinal Twist:

This exercise stretches and strengthens your back and glutes. Perform the following steps:

  • Sit on the floor and keep your legs stretched at the front
  • Bend the right knee and keep the right foot straight on the floor at the outer side of your left leg.
  • Keep the palm of the right hand on the floor
  • Move your head and body towards the right
  • Stay there for 10 seconds
  • Perform the same steps for another side
  • Repeat the exercise 10 times

Push Ups:

This exercise helps in strengthening shoulders and building muscles. You need to focus on the posture first and then move into action. Let’s see how it can be done.

  • Lie down on the floor with your back facing the ceiling
  • Keep the palms of both the hands-on floor and at the level of your shoulders
  • Bend your toes, so that the weight of your body is shared between hands and the soles of your feet
  • Raise your body and keep your back straight
  • So, this is the posture. Now, start with the exercise.
  • Bend your elbows and move down
  • Move up and straighten your elbow
  • Repeat these steps 10 times

Back Extension:

A continuous workout will improve the posture of spinal cord.

  • Lie down on the floor with your back facing the ceiling
  • Keep your hands on either side of your body
  • Now, raise your head and shoulders up so that you can feel a stretch in the lower abdomen
  • Hold for the count of ten and then slowly lower the head
  • Repeat the exercise 10 times

Squat:

Squats help in strengthening quads, hamstrings, calves and buttocks.

  • Stand straight, fold your hands and keep them in front, parallel to your shoulders
  • Look straight and lower your body, moving buttocks backward.
  • Keep on lowering until your thighs are parallel to the floor (bend less if it causes pain)
  • Hold for the count of ten and then get back to the initial position

Standing Side Stretch:

It is an easy and effective exercise that targets the obliques.

  • Stand straight, keep your feet apart
  • Place your right hand on right waist and raise the left hand, palm facing right
  • Lean your body towards the right and keep on leaning until you feel a stretch in the right-hand side
  • Hold for 30 seconds and then come back to the same position
  • Switch the sides and repeat the exercise 5 times alternatively

Backward Bending:

It helps in strengthening the spinal cord and muscles around the abdomen. Following are the steps for this exercise:

  • Stand straight on the floor and keep your knees straight
  • Keep your hands on your back at the waist level
  • Bend backward and keep your knees straight
  • Hold for 30 seconds and then get back to the initial position
  • Repeat the exercise for 2 minutes 

This is a list of some effective lower back exercises. Prepare an exercise plan and follow it strictly. You will never complain about your office routine for an unhealthy lifestyle.

Cover Photo by Karolina Grabowska from Pexels

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